Constructing A Home Gym Workout Routine

A quick search on the internet will yield hundreds if not thousands of workout routines. You can find routines performed by current bodybuilding champions to those performed by the legendary Bodybuilders of the 70's like Arnold Schwarzenegger.

The problem however is twofold. First, most workout routines you find involve machines as they are geared towards people who go to a gym. Secondly there might be certain exercises you are uncomfortable performing or simply can't perform due to an injury. To solve this problem, below I have provided a template which you can use to create your own workout routine. This template should keep your workout exciting, interesting, and you should see great results if you stick to it! As always, it's best to consult your doctor before engaging in any intense physical activity.


STEP 1: Pick two exercises from each group

Group 1
Barbell Bench Press
Dumbbell Bench Press
Dumbbell Flyes
Dumbbell Pullovers
Incline Dumbbell Bench
Decline Dumbbell Bench
Incline Barbell Bench Press
Decline Barbell Bench Press


Group 2
Dumbbell Rows with Two Dumbells
One Armed Dumbbell Row
Barbell OR Yates Row
Dumbbell Pullovers
Dumbbell Shrugs

Group 3
Dumbbell Side Lateral Raises
Arnold Press
Standing Dumbbell Shoulder Press
Standing Barbell Press
Front Dumbbell Raises
Plate Raises

Group 4
Barbell Curl
Dumbell Curl
Hammer Curl
Zottman Curl


Group 5
2 Arm Dumbbell Overhead Extension
One Arm Dumbbell Overhead Extension
Barbell Overhead Extension
Bench Dips

Group 6
Dumbbell Squat
Dumbbell Lunge
Barbell Squat(if you have a rack)
Barbell Lunge(if you have a rack)
Dumbbell Stiff Legged Deadlift

Optional
Throw in some crunches and forearm work. Weighted crunches with dumbbells work best. Forearm work could involve wrist curls or reverse wrist curls over a bench.


STEP 2: Perform at least 2 sets of each exercise.

Here is an example of performing 5 sets on the dumbbell bench, for someone whose 10 rep max is 60lbs.
Set 1: 20lbs x 20
Set 2: 30lbs x 15
Set 3: 40lbs x 12
Set 4: 60lbs x 10
Set 5: 60lbs x 10 OR drop back down to a lower weight.

The numbers I am using are not absolute, vary it, mix it up, and most importantly have fun. The hardest thing about working out is being consistent. By varying your workouts and being creative you can maintain interest and stay consistent. You will also notice that only one or two sets were very heavy sets. Five sets does not mean five sets at 60lbs x 10 in this example. Why you ask? Well that leads us to step 3.

STEP 3: Workout every other day, sometimes taking two days off

Because your workouts are not absolutely destroying any particular muscle group you are able to train more frequently. If you absolutely must workout everyday then do cardio on off days, but if you are doing this properly you will appreciate those off days.



I hope this post is helpful. If you don't have a home gym and you want to set one up, I would recommend buying actual plates and nonadjustable dumbbells locally, and possibly looking online for other things like adjustable dumbbells.

Below are some links for equipment that might be helpful when constructing a home gym. I do not own these exact items but I do have a bench and adjustable dumbbells. Note I paid $50 for just the dumbbell bars when I bought my adjustable dumbbells - they came with NO weights, so the link below to Amazon appears to be a VERY good deal.